Events for December 2022

Wednesday, 6/29
June 28, 2016
Base Camp, 7/2/2016
June 29, 2016

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Band Pull Aparts
5 Squat to Bootstrappers
10 OH Band Pull Aparts

then,

1 in OH Band Stretch

Skill Met-Con
EMOM for 24 Min (6x each)

  • (A) 3-5 Kip Swings + 2 Negatives
    • scale up:
      • 2 Strict Pull-ups + 3-5 Kipping Pull ups; OR,
      • 3 Strict Pul-lups + Max unbroken Butterfly Pull-ups)
  • (B) 15 Push-Ups
  • (C) 30/50 Double Unders
    • scale down to 15 Mountain Climbers + 50 Single Skips
  • (D) 15 Hollow Rocks

Accessory
3 Rounds, NFT, of
8-10 Landmine Rows/ side
10-15 Tube Face Pulls
10-15 DB Wrist Extension

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